“You’re not sleeping well, are you? Please, get some rest. No matter how many medications you take, if you don’t sleep, your body won’t recover.”

These were the words of a doctor when a journalist, suffering from persistent headaches, chills, and a high fever, returned to the hospital despite already completing a prescribed medication course. The journalist, unable to sleep before an important event, was sternly advised that getting proper sleep was more crucial than any medication.

The saying “Sleep is the best medicine” is not just a proverb but backed by science. During sleep, the body eliminates toxins, recovers from daytime fatigue, and restores immune function. Experts warn that chronic sleep deprivation increases the risk of high blood pressure, diabetes, obesity, and gastrointestinal disorders.

Shin Won Chul, a professor at the Sleep Center of Kangdong Kyung Hee University Hospital, stated, “The risk of cardiovascular and cerebrovascular diseases increases two to three times with sleep deprivation, and mental health conditions such as anxiety disorders can also worsen.”

As people age, their sleep duration naturally decreases due to a decline in melatonin production, the hormone responsible for regulating sleep. Additionally, the biological clock shifts earlier because of reduced neural function, which controls circadian rhythms.

Melatonin production peaks between 2 a.m. and 4 a.m., but in older adults, its secretion is lower, and the body clock advances, leading to poorer sleep quality. Research suggests that nearly half of the elderly population in South Korea struggles with sleep disorders.

Yoon Chang Ho, a professor at the Department of Neurology at Seoul National University Bundang Hospital, defines sleep disorders as a broad category that includes the inability to achieve restful sleep, difficulty staying awake during the day despite sufficient sleep, and disruptions in circadian rhythm.

The most common sleep disorders in older adults are insomnia and circadian rhythm sleep disorders, both of which cause fatigue, drowsiness, and loss of motivation. Insomnia refers to difficulty falling asleep, frequent nighttime awakenings, or waking up too early, resulting in insufficient sleep. Circadian rhythm sleep disorder occurs when the biological clock shifts, leading to poor sleep quality and early awakenings.

Another significant condition is sleep apnea, which occurs in 75% of people who snore and is diagnosed when a person experiences at least five breathing interruptions per hour during sleep. As people age, the elasticity of their throat muscles decreases, causing the airway to narrow, making sleep apnea more common in older adults.

This condition reduces oxygen supply, making it difficult to achieve deep sleep and leading to daytime fatigue, headaches, and poor concentration. In severe cases, it can increase the risk of stroke and diabetes.

Older adults and shift workers are highly susceptible to sleep deprivation and circadian rhythm disturbances. Our body regulates its biological clock based on light exposure and meal times, but shift work disrupts this cycle.

A study by Professor Shin Won Chul’s team analyzed the sleep patterns of 624 shift workers. It revealed that 32.2% were at high risk for sleep disorders, and older female workers were more vulnerable.

A specialist consultation and medical tests are necessary to diagnose sleep disorders. Diagnostic tests may include brainwave analysis, eye movement tracking, muscle tension monitoring, sleep posture observation, and limb movement assessment. For patients with excessive daytime drowsiness, an activity log test can help evaluate individual sleep habits and guide personalized treatment.

Experts emphasize that sleep quality is more important than sleep duration. Proper sleep hygiene habits should be followed to achieve healthy sleep, such as maintaining a consistent sleep schedule with regular meal times and waking hours to regulate the biological clock. Avoiding alcohol, tobacco, coffee, and excessive smartphone use before bed can also improve sleep.

Creating a sleep-friendly environment by taking a warm shower before bed, keeping the room dark, and lowering the room temperature can enhance sleep quality. Some individuals may also benefit from taking a melatonin supplement one hour before bed. Consuming foods rich in tryptophan, such as bananas, nuts, and milk, may promote better sleep.

“You’re not sleeping well, are you? Please, get some rest. No matter how many medications …

Experts Reveal the Secrets to Falling—and Staying—Asleep